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Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap)

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I had never been a fan of quiche in the past, but with a new mission to catch up on all my egg eating, I got creative and reclaimed quiche as my own. Having had success using sweet potato rounds as sandwich and burger buns, I thought to try them as a “crust” for this quiche. My favorite meat to pair with eggs is sausage, and my favorite vegetable to eat with sausage is bell pepper. And that, my friends, is how this paleo, AIP, low-carb, low fodmap dish was born.

Update: since I’ve submitted this recipe, Monash University has retested sweet potato and deemed it a moderate FODMaP and to eat limited quantities. I recommend eating this in small portions

Further Food Nutritionist Commentary:

Duck eggs can be a great substitute for those with sensitivities to chicken eggs, like Rebecca. They are larger, so they often aren’t a 1:1 substitute (generally 2 duck eggs = 3 chicken eggs). They do contain more vitamin D, A and B-12, and omega-3 fatty acids per egg.

Using sweet potato is a great idea for the crust. It’s loaded with vitamin A, important for immunity and healthy vision. They, along with the bell peppers, are rich in carotenoids, a family of powerful antioxidants that help protect cells from damage. This is a rich, protein-packed breakfast, great for savoring as a weekend morning treat.

By Casey Giltner, Nutritionist
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Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap)

  • Prep Time:10 mins
  • Cook Time:40-60 mins
  • Servings: 8

Ingredients

1 large sweet potato (sliced into 1/8-inch thick rounds)

1 tablespoon coconut oil (melted)

3 sausage Links (sliced into ¼-inch thick pieces)

6 large eggs (or 4 large duck eggs)

¼ cup coconut milk (or almond milk or any non-dairy milk of your choice)

1 cup gouda (shredded, and can also use parmesan or cheddar…cheese is optional)

1 tsp thyme (some rosemary is nice too)

1 bell pepper (sliced thinly…also optional)

salt and pepper to taste

 

Instructions

  1. Arrange sweet potato slices on the bottom of in a greased baking dish or pan and bake at 350 Degrees F for about 15 minutes, or until fork tender and becoming caramelized (browned).
  2. Brown sausage in a large pan, set aside pan drippings.
  3. In a large bowl, whisk eggs, coconut milk and cheese till combined well.  Add salt and pepper as desired.
  4. Pour egg/milk mixture on top of potatoes and arrange the sausage so it is evenly distributed throughout the mixture. All ingredients should become submerged to form the quiche.
  5. Put back in oven and bake for 15 minutes.
  6. Toss bell pepper slices in sausage pan drippings and arrange on top of the quiche.
  7. Bake an additional 15-20 minutes until quiche is golden brown and firm in the center.

Suggested pairings: I enjoy this quiche with a small side salad.

Arrange sweet potato slices on the bottom of in a greased baking dish or pan and bake at 350 Degrees F for about 15 minutes, or until fork tender and becoming caramelized (browned). Brown sausage in a large pan, set aside pan drippings. In a large bowl, whisk eggs, coconut milk and cheese till combined well.  Add salt and pepper as desired. Pour egg/milk mixture on top of potatoes and arrange the sausage so it is evenly distributed throughout the mixture. All ingredients should become submerged to form the quiche. Put back in oven and bake for 15 minutes. Toss bell pepper slices in sausage pan drippings and arrange on top of the quiche. Bake an additional 15-20 minutes until quiche is golden brown and firm in the center. Suggested pairings: I enjoy this quiche with a small side salad.

Nutrition Information

Per Serving:  Calories: 289; Total Fat: 21g; Saturated Fat: 11g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 253mg; Sodium: 452mg; Potassium: 153mg; Carbohydrate: 9g; Fiber: 1g; Sugar: 4g; Protein: 17g

Nutrition Bonus:  Vit A: 133%; Vit C: 45%; Calcium: 18%;  Iron: 13%

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12 thoughts on “Sweet Potato Crusted, Sausage “Quiche” Casserole (Paleo, Low-fodmap)

  1. Anne G.

    CROWD PLEASER ALERT!

    I made this for a group and it was a huge hit. I made the sweet potato slices really thin, and it just melted sweetness throughout the whole dish. I also didn’t have coconut milk open, so I used unsweetened almond milk, which worked well and remained neutral. The cheesy, sausagy goodness felt like such an indulgence, yet the meal left us feeling energized, not weighed down.

    Reply
    1. lowfodmapliving

      Anne,

      Hooray! I’m so glad you and your crowd loved it! Was anyone at the table on an alternative diet or with dietary restrictions? Thank you for sharing about the almond milk working out. I’m sure it made the dish a bit lighter as well. I’ll have to try that! And, I’m with you; I just love how the sweet potato is so creamy and indulgent tasting. Thanks for sharing!

      -Rebecca

      Reply
  2. Deb

    This quiche is absolutely delicious. It tastes even better than a normal quiche as the crust pairs especially well with the quiche. (I do admittedly love sweet potatoes!) I found this quite filling, and it is sure to please even the most picky brunch eaters. This will be a go to recipe for me whenever I’m serving anyone that is allergic to eggs and/or gluten. Thank you for sharing this!

    Reply
  3. Erin

    Being gluten free, it is hard to find a quiche recipe that is as satisfying as the original. This one hits the mark on all accounts. The sweet potato pairs perfectly with the sausage and bell peppers and you leave the meal feeling satisfied yet not “heavy”. This is definitely a recipe I will be making many more times, and will be recommending to others.

    Reply

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